The Benefits of Pistachios for Your Nutrition Plan

Pistachios are a truly Spartan food. After all, they come armored in a tough shell. They pack a nutritional punch, too, and it’s not an exaggeration to say that the benefits of pistachios are amazing. Take some time to learn about the benefits of pistachios and try some of our delicious pistachio recipes.

The benefits of pistachios begin with their high protein content. About 50 small pistachio nuts contain six grams of protein; the only nuts with more protein are peanuts and almonds. What are the other nutritional benefits of pistachios? The U.S. Department of Agriculture says eating those 50 pistachios will give you a good dose of magnesium, potassium, phosphorus, Vitamin B-6 and thiamin.

Another of the benefits of pistachios is their abundance of three hard-to-get antioxidants–phytosterols, y-tocopherol, and xanthophyll carotenoids. The humble pistachio also contains lutein, an antioxidant believed to promote eye health. The heart gets a boost from the benefits of pistachios too through cardiovascular protection.

Here’s what else you’ll find in an ounce (about 50 nuts) of pistachios:

Calories: 150

Total Fat: 13g

Monounsaturated Fat: 7g

Polyunsaturated Fat: 3.5g

Cholesterol: 0g

Sodium: 0g

Total Carbohydrates: 8g

Fiber: 3g

Natural Sugar: 2g

Protein: 6g

10% or more of Thiamine, Vit B6, Phosphorus, Copper, and Manganese

The Benefits of Pistachios at Meal Time

The benefits of pistachios can easily be incorporated into meals and snacks. Here are a few simple ways to integrate pistachios into a healthy diet:

Add crushed pistachios to your morning eggs for a breakfast that keeps your tank full

Create a post-training snack of a handful of pistachios, full of manganese, for joint health and protein for muscle repair–excellent side benefit of pistachios

Change up lunch by adding pistachios to your same old salad

Boost potassium at dinner with a crumbled pistachio topping over veggies

Enhance vegan dishes by mixing with quinoa

Two Benefits of Pistachios for Weight Management

Long term success in weight management requires at least two strategies:

1) Eat foods that keep you full

When we are able to stay fuller longer, we are less likely to seek out extra snacks that we don’t need. The healthy fats, protein, and fiber in pistachios work in combination to slow digestion and help you feel full longer–one of the most helpful benefits of pistachios.

2) Portion control awareness

Another strategy often recommended to assist weight management is portion awareness. One way to eat smaller portions is to slow down when eating. Pistachios are often sold in their shell, creating a built-in mechanism that forces you to slow down. Instead of popping a handful, you’re limited to cracking just one at a time. And pistachios are among the lowest calorie nut per serving, so enjoy the benefits of pistachios guilt-free!

A Take Anywhere Recovery Snack

Work, family, training for races, travel. Life is busy. You hardly have time to do your proper post-workout stretches before you head to your next task. An on-the-go recovery snack is crucial for helping the body recover, and the benefits of pistachios get the job done. And since Spartans don’t typically belong to fancy gyms with smoothie bars, you probably need something that’s durable in your gym bag too.

Here’s how pistachios’ nutrients help you post-workout:

B Vitamins to help convert food to fuel

Protein to support muscle repair

Iron for blood flow and oxygen delivery to muscles

Phosphorus for bone health

Manganese for joint support

So train like a Spartan with the benefits of pistachios to spur you on to success.

Preheat oven to 400°F. Line baking tray with foil and spray with cooking spray

Place the mushrooms in a food processor fitted with a metal blade. Pulse until finely chopped or chop by hand

In a skillet over medium heat cook chopped mushrooms until brown and most moisture evaporated (3-5 minutes). Set aside to cool

In a large bowl combine cooled mushrooms, turkey, seasoning, onion, garlic, breadcrumbs and egg; mix all ingredients until incorporated. Shape mixture balls about the size of a golf ball. Place 1 inch apart on pan

Bake 20-25 minutes or until meatballs reach 165°F, are cooked through and center is no longer pink.

Anne L’Heureux, R.D., L.D., has a Bachelor’s of Science in Coordinated Dietetics, and she's been a certified SGX coach since 2016. In Spartan standings, she's a 2016 top 300 female elite points leader, and she placed 2nd in the inaugural Spartan Winter Sprint held in upstate New York in 2017.
Anne’s professional background includes working with supermarket consumers as a dietitian and helping clients to reach their fitness and nutrition goals. She also hosts weekly SGX courses in her own backyard, complete with rope climb, monkey bars, traverse wall, spear throw, and more.